“…it’s much easier to stay match fit than it is to get match fit.”

OK – he may not of said that to me directly but I definitely heard him say it to someone!

I took that advice to heart and I am that person, once I’ve achieved a level of fitness
that I simply cannot, not do it again.

Until of course I don’t…

I believe this is called self sabotage.  Now, I am a master at this.  In all pillars of my life if I’m not careful I can descend into a spiral of self sabotage and for all sorts of reasons. 

I know you too can falter, stall and even stop yourself
from reaching your dreams and staying match fit!

As most of you know, I used to live in Perth, Western Australia.  I was right on the coast and that part of Perth was built on sand dunes, meaning the hills were extremely steep.  My daily workouts consisted of running along the beach and biking up and down those steep hills.  And there was a particular hill that I wanted to conquer.  First time I got a quarter of the way up before the wheels on my bike simply stopped turning.  Eventually I made it half way up only this time when the wheels stopped turning I didn’t have any strength left in my legs and I fell off and just lay there too exhausted to get up.  Eventually after a few weeks of failure, I made it to the top of that damned hill.  And, once conquered, I could never allow myself to not bike to the top.  

Of course I felt amazing and was in the best shape of my life.
And yes, it was torture. Only because I’d done it before – I couldn’t allow myself to not do it again. Until one day I simply stopped.

Self-sabotage is an inner force that holds us back, even when we know what we want and need to do. Overcoming self-sabotage can, at times seem impossible because it simply doesn’t make sense!  We want this [you can fill in the gap here with your dreams, goals or ambitions!]

So let’s break this sabotaging cycle – no pun intended! – and break free from your self-imposed barriers:

1. Be kind to yourself! As you read my story I could hear you all screaming at me, “for goodness sake – give yourself a break!” So I want you to get curious about when and where you’re unkind to yourself. Was it realistic to believe I could bike that hill every day? Regardless of my energy levels, if I’d had enough sleep and even if the wind was blowing a gale that day…

2. Pay attention to the thoughts, behaviours, and situations where you tend to sabotage yourself. Do you procrastinate? Do you doubt your abilities? Do you make excuses? By identifying these patterns, you can start to understand where they come from.

3. Often, self-sabotage is rooted in fear, self-doubt, or past traumas. Reflect on your past experiences and how they may have shaped your current beliefs and behaviours. Sometimes, working with a coach or therapist can help uncover these deeper issues and provide you with the tools to heal and move forward.

4. Challenge those limiting beliefs. Remind yourself of your strengths, achievements, and the unique qualities that make you capable and worthy. For every negative thought, counter it with a positive one. And of course – this is where I use EFT to help my clients easily understand where the self doubt, fear and procrastination is coming from so we can clear it away for good!

5. Cultivate healthy habits that support your well-being and success. This includes finding exercise you enjoy, eating a nutritious diet you love, getting enough sleep, and prioritising mindfulness practices like meditation or journaling. These healthy habits will help maintain your physical and mental energy, making it easier to stay on track.

6. Self-sabotage often thrives in inaction. Commit to taking consistent, purposeful actions toward your goals. Take baby steps that will lead to significant progress over time. The key is to keep moving forward, no matter how slow the pace may seem.

7. Reflection helps you to notice when you go off kilter and begin to sabotage yourself.  Learn from your experiences and make necessary changes to stay aligned with your goals.

Remember, the journey to overcoming self-sabotage and achieving your dreams is one you don’t have to take alone. I believe in your potential, and I’m here to support you every step of the way. 

If you’re ready to break free from the patterns that hold you back and step into your most empowered self, I invite you to work with me. Together, we can uncover the obstacles in your path, develop a clear plan, and create the life you’ve always envisioned.

Book a call with me to start your journey towards transformation and self-discovery. Let’s turn your intentions into action and your dreams into reality. You have the power within you, and with the right support, there’s nothing you cannot achieve.

About the author:

As founder of the women’s vitality and leadership company, Vital Leaders, Kat has lived experience of Boardroom brilliance and burnout. Couple this with her corporate insights, coaching excellence, and psychotherapy expertise and it’s easy to see why she’s recognised as one of the UK’s leading coaches. She supports ambitious women to own their genius and elevate their success.

She’s also the founder of The Vitality Club, a private members network for ambitious women who are ready to embrace their authentic power and sky-rocket their career, without burning out.

And she’s the creator of an empowerment group, Thriving After Cancer, which is a voluntary-led initiative dedicated to supporting men and women as they rebuild their lives after their battle with cancer.

Kat’s mission is to make a significant impact on the lives of women around the world, guiding them back to their authentic voices, to embrace their genius; powerfully, boldly and without burning out.